BUILD A BOOTY PLAN!:
1. Squats: Perform 3-4 sets of 8-12 reps. Focus on going deep and maintaining proper form.
2. Hip Thrusts: Do 3-4 sets of 8-12 reps. Use a barbell or resistance bands to target your glutes effectively.
3. Lunges: Perform 3-4 sets of 10-15 reps per leg. Add dumbbells or a barbell to increase the intensity.
4. Glute Bridges: Do 3-4 sets of 12-15 reps. Squeeze your glutes at the top of the movement for maximum activation.
5. Romanian Deadlifts: Perform 3-4 sets of 8-12 reps. Focus on keeping your back straight and feeling the stretch in your hamstrings and glutes.
6. Step-ups: Do 3-4 sets of 10-15 reps per leg. Use a bench or box to step up onto, focusing on pushing through your glutes.
7. Donkey Kicks: Perform 3-4 sets of 12-15 reps per leg. Use ankle weights or resistance bands to increase the challenge.
8. Glute Abduction: Do 3-4 sets of 12-15 reps. Use a cable machine or resistance bands to target your outer glutes.
9. Single-leg Glute Bridge: Perform 3-4 sets of 10-12 reps per leg. This exercise helps improve glute activation and stability.
10. Glute-focused Cardio: Incorporate stair climbing, uphill walking, or cycling to engage your glutes while doing cardio.